The waist-to-height ratio (WHtR) is a straightforward measurement that compares your waist circumference to your height, both in the same units. This simple calculation assesses body fat distribution, offering insights into potential health risks linked to excess abdominal fat.
Calculating Your Waist-to-Height Ratio
To calculate your WHtR, use a soft tape measure and consistent units (e.g., centimeters or inches). First, measure your waist circumference by locating the midpoint between your lowest rib and the top of your hip bone. This point is typically around the level of your belly button. Wrap the tape measure around this midpoint, ensuring it is snug against your skin but not digging in.
Breathe out naturally and avoid holding your stomach in, then record the measurement. Next, measure your height while standing tall. Once you have both measurements, divide your waist circumference by your height. For instance, if your waist is 80 cm and your height is 160 cm, your WHtR would be 0.5 (80/160 = 0.5).
Understanding Your Results
A WHtR below 0.5 is considered healthy, indicating your waist circumference is less than half of your height. This range suggests a lower risk of health complications associated with central adiposity.
A ratio between 0.5 and 0.59 suggests an increased health risk, while a ratio of 0.6 or above indicates a higher level of risk. For example, a person who is 6 feet (72 inches) tall should aim to keep their waist measurement under 36 inches to maintain a WHtR of 0.5 or below. These classifications are broadly applicable across different sexes and ethnicities for adults with a BMI under 35.
Why Waist-to-Height Ratio Matters for Health
The waist-to-height ratio is a health indicator because it directly correlates with central obesity, the accumulation of excess fat around the abdomen. This abdominal fat includes both subcutaneous fat, located just under the skin, and visceral fat, which surrounds internal organs. Visceral fat is particularly concerning due to its strong association with various adverse health outcomes.
Excess abdominal fat is linked to an increased risk of metabolic syndrome, a cluster of conditions that includes high blood pressure, high cholesterol, and elevated blood sugar levels. It also contributes to a higher likelihood of developing cardiovascular diseases, such as coronary artery disease, heart attacks, and strokes. Furthermore, a high WHtR is associated with an increased risk of type 2 diabetes and certain cancers, including bowel, breast, and womb cancer.
Waist-to-Height Ratio Compared to Other Measures
The waist-to-height ratio offers advantages when compared to Body Mass Index (BMI). BMI, calculated from weight and height, provides a general measure of whether a person is a healthy weight for their height. However, BMI does not differentiate between fat mass and muscle mass, nor does it account for fat distribution. This means a very muscular individual might have a high BMI without having excess body fat, while someone with a seemingly healthy BMI could still carry a concerning amount of abdominal fat.
In contrast, WHtR specifically focuses on central adiposity, which is a stronger predictor of cardiometabolic risks. Research suggests that WHtR may be a better indicator of conditions like high blood pressure, diabetes, heart attacks, and strokes than BMI. Its simplicity, expressed as “keep your waist to less than half your height,” makes it an easily understood public health message. Unlike BMI, WHtR also avoids the need for age-, sex-, and ethnic-specific boundary values, making it a more universally applicable screening tool for identifying early health risks.